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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).
This week’s bike workout comes from Angela Naeth, a multiple Ironman 70.3 champion and the 2013 winner of TriRock Philadelphia. Naeth likes to do this workout up Lefthand Canyon, a gradual 13-mile climb outside Boulder, Colo. This also works well on a flat road. The benefit, Naeth says, is to practice spinning in various gears so you get used to different muscle efficiencies. Also, to build a solid aerobic foundation.
Angela Naeth’s Power Hour
20 minutes building to your max aerobic heart rate (roughly Zone 3)
All in Zone 3: Ride at 80 RPM for 5 minutes, 85 RPM for 5 minutes, 90 RPM for 5 minutes, 95 RPM for 5 minutes and then go back down the pyramid.
Spin for 3 minutes above 100 RPM between each ‘step up.’ Finish with 6×1 min all out efforts at high RPM.
Work your way progressively down to Zone 1 for 15 minutes.